Distance: 7.21 km Duration: 58m:22s Average pace: 08:06 min/km Average heart rate: 105 Today’s run was a really easy one, and that should provide a good basis for tomorrow’s tempo run. The weather was nice and for a change I got a chance to run with somebody, instead of always…
Fartlek
Distance: 10.67 km Duration: 57m:32s Average pace: 05:24 min/km Average heart rate: 142 Max. heart rate: 168 Today the Strava training proragm suggested a Fartlek Run including 12-16 x 1 minute at 5K-10K effort, 1 minute recovery jog between each repetition plus a warm-up and cool-down. I decided to go…
Long run
Distance: 33.23 km Duration: 3h:11m:03s Average pace: 05:45 min/km Average heart rate: 132 Hi there, As usually on Sunday, it was time to gather some mileage for the basis training. I decided to back to Rhododendronpark here in Bremen where I was running last Sunday as well. Thanks to the…
Yasso 800s (7 x 800m + 7 x recovery of 3.09 min + wu/cd)
Distance: 15.31 km Duration: 1h:24m:05s Average pace: 05:30 min/km Average heart rate: 144 Skipping the workout yesterday meant that I had to drag myself to the darkening Friday night to push some yassos. Even though I have done running several years already, none of my training programs has contained this type of training. Hard…
No Yassos today
In Bremen it has been a really warm day – about +33°C in the daytime. Now at about 23.30 the temperature still is +24°C so I figured out it would be better to skip the training today for this. There’ll be a new (and hopefully) a bit colder day tomorrow so…
Easy Run
Distance: 7.80 km Duration: 45m:14s Average pace: 05:48 min/km Average heart rate: 131 Today’s run was an easy one so I tried to take it so easy as possible. 🙂 After yesterday the legs felt like lead, so there was not a big problem with the target. Now I hope I’ll recover adequately for…
Long run
Distance: 20.41 km Duration: 1h:48m:12s Average pace: 05:18 min/km Average heart rate: 139 I don’t normally do any long run during the regular working days, but as there was on the training plan, it felt like a nice challenge to try to find the time and energy after the work and family time to go…
1. AOK-Vorbereitungslauf SWB-Marathon (Long run)
Distance: 30.14 km Duration: 2h:37m:25s Average pace: 05:13 min/km Average heart rate: 144 Today there was a long run in the training plan, and as there was a conveniently organised training run for the Bremen marathon by Sport Ziel I figured out it would be a nice way to get a little bit of…
Light run
Distance: 8.00 km Duration: 45m:50s Average pace: 05:44 min/km Average heart rate: 133 Today the training program suggested me to have a rest, but I considered it better to go for a short, light round in Schwachhausen and Vahr. I don’t normally follow the heart rate very carefully but this time I wanted to…
Tempo Intervals
Tempo Intervals 3 x 2k at Tempo Interval Pace, 400 meter recovery jog between + wu/cd distance: 9.97 km duration: 48m:42s average pace: 4:53 min/km average heart rate: 150 Today there was a time to do some quicker and longer tempo intervals. This is a type of workout I have…
Fartlek run
Distance:8.57 km Duration: 48m:51s Average pace: 05:42 min/km Average heartrate: 137 Today’s run contained 16 x speedy bursts (about at the pace of 5k or 10k race speed) with a duration of 1 minute each. In between there was 1 minute of recovery. In addition to that normal warmup and cooldown…
Progression run – sometimes you feel like you never run before
distance: 22.09 km duration: 2h:00m:51s average pace: 05:28 min/km average heart rate: 137 Today I was supposed to run a progression run with a relaxed pace at the beginning and during the 10 last minutes with a 10k race pace. It turned out, however, that I haven’t experienced this hard…
A relaxed round in Bremen
Tonight I did a relaxed round in Bremen with the target to keep the heart rate in control and not get excited during the last few kilometers like it has been lately. By getting used to higher pace during the end phase of the training is a way of getting a…
Cruise intervals
8 x 1k, 0.2k recovery + wu/cd Today’s training by Strava was interval training in the cruise pace. I have often disliked intervals, but if I want to develop as runner, there’s hardly another way than to run even this type of training every now and then. I decided to…
Easy 14k in a pleasant summer night’s breeze
Due to a really nice evening weather (though actually it was a bit too warm even for an easy run – +23°C) it was a pleasure to run a bit longer route than planned. Todays workout: https://www.strava.com/activities/351882880. At the moment my legs feel a bit tired after a couple of weeks of more…
Running in Bremen
Hi, it’s really been a while since the latest update. A whole lot of things have happened since that, but I’m still in Bremen and it seems that at least for the near future it will stay like that. What I really want to do now is to concentrate on…